A preacher-style biceps curl on a selectorised machine. Provides a guided path and steady resistance, well suited to beginners and high-effort sets.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Adjust the seat so the elbows line up with the machine's pivot and the upper arms rest flat on the pad; grip the handles.
Keep the upper arms on the pad.
Curl the handles toward the shoulders.
Squeeze briefly at the top.
Lower slowly until the arms are nearly straight.
Breathing: Exhale as you curl, inhale as you lower.
Elbows aligned with the pivot
Full range
No bouncing
Seat height misaligned
Letting the stack slam
Short partial reps
Set up so the elbow joint lines up with the pivot to keep the movement smooth.